Q: Mr. DeFranco, I am a high school shortstop and was wondering wat u think the best program for a baseball player is?? I know you guys are the best and i wanted to try your program but they dont have bands or chains at my schools gym so I was wondering wat workout you suggest I do instead of yours. Thank you coach my dream is to come to nj and train with you and your staff next summer!!

PS – I hope brian cushing gets drafted by the texans my uncle has season tickets!!

Bo from houston

A: Bo,

You seem like a great kid; I know you’re not trying to piss me off, but I gotta tell you that your question drives me nuts! You see, my biggest pet peeve is when athletes or coaches think that our program revolves around “bands and chains”! Nothing can be further from the truth!

Do I think that bands and chains are a valuable tool that can be used to help accelerate gains or break through sticking points in the weightroom? “ABSOLUTELY”! But, do I think you need them to have a successful program? “Absolutely NOT”!

mf4

Great tool, but not a necessity

Considering you’re from Texas and you play baseball; I’m going to assume that you know who Mark DeRosa is. (Mark used to play for the Rangers before going to the Cubs. He is currently with the Indians and he’s off to another great start this season!)

Two years ago, Mark hired me to design his entire off-season training program. The “catch” was that Mark couldn’t come to NJ and train at my facility. He needed me to design a program for him to do at a “regular” gym. The gym he trains at when he's home only has the bare essentials and nothing else. Well guess what? Mark told me that it was the best off-season of training that he ever had. After having the best season of his career, he hired me again this off-season before joining Team USA and now the Cleveland Indians. You will be happy to know that Mark has never strapped a band or chain on a barbell in his life.

mark_derosa_and_derek_jeter_te am_usa

Mark celebrates with Team USA teammate, Derek Jeter

Although I don’t have the time to design you a complete program; I’m going to help you out by posting one of Mark DeRosa’s training weeks this off-season. For obvious reasons, I won’t post his entire off-season plan. But, Mark is cool with me sharing one sample week of his strength workouts. (The below sample shows his weight training workouts only. The specific warm-ups before each session, as well as his speed & conditioning workouts, are not shown.)

Hopefully this helps prove to you that you can perform “our style” of training without bands, chains, or any other "specialized" equipment.

nah you dont absolutely need them but there nice to have for training weak areas in your big 3. i also like the bands for training triceps and there good if you wanna go on vacation for a week and still want somekind of a workout.